The 7 Best Lactose Free Protein Powders for 2023

Protein powders aren’t just for those who consume half a cow before hitting the gym. If you’re lactose intolerant, vegan, or on a restrictive diet and want some more protein in your diet, we’re here to help. 

We’ve broken down the best lactose-free protein powders and why we think they’re so great. We also dive into some must-know info on lactose-free protein powder, so you know exactly what to expect. 

Our top pick is the Whey Protein Isolate (Grass-Fed) by Transparent Labs if you’re okay with 99% lactose-free.

If you want absolutely zero lactose in your protein powder, we recommend Organic Vegan Rice & Pea Protein from Transparent Labs.

Grab your shakers, and let’s get our protein on! 

Related:

• Best Protein Powder for Sensitive Stomachs
• Best Protein Powder for PCOS
• Best Egg White Protein Powder
• Best Protein Powder for Beginners

The 7 Best Lactose-Free Protein Powders

1. Impact Whey Isolate – MyProtein
2. Grass Fed Whey Protein Isolate – Transparent Labs
3. Organic Vegan Rice & Pea Protein Powder – Transparent Labs
4. Whey Protein Isolate – Kaged
5. Egg Protein Powder – Apollon Nutrition
6. Clear Naked Whey – Naked Nutrition
7. Pea Protein Isolate – Bulk Supplements

1) Impact Whey Isolate – MyProtein

Impact Whey Isolate by MyProtein is the best-value protein powder without lactose. It is full of all the protein you need, packing 23g in a single serving. 

The powder comes in a ready-mix formula. Simply add water or lactose-free milk 30 minutes before your workout, and off you go. 

Impact Whey Isolate by MyProtein is suitable for vegetarians, as it contains no animal by-product besides trace amounts of milk.

If you just want to avoid the bad effects of ingesting lactose, this should still suit you well. If you need absolutely zero lactose, we recommend the Organic Rice & Pea Protein Powder from Transparent Labs.

This is ideal if you’re looking for the best protein powder to help you maintain your physique without any unnecessary fillers. 

Key ingredients

• Protein source: whey isolate
• Calories: 90
• Protein: 23 g
• Carbohydrates: 0.6 g
• Fat: 0 g

2) Whey Protein Isolate (Grass-Fed) – Transparent Labs

Whey Protein Isolate (Grass-Fed) by Transparent Labs is the best overall protein powder without lactose. It’s made its way to the top of our list because it is clean, well-researched, and created to help you get your gains without any hidden harmful substances.

Plus, the product comprises 100% grass-fed whey protein – something not many companies can brag about. With this product, you know what you’re getting is clean. It’s a great protein powder for sensitive stomachs or those seeking a low FODMAP protein powder.

It is free of preservatives, gluten, and food dyes. It doesn’t contain artificial sweeteners either, so there’s no need to worry about potentially harmful chemicals. This gives it a great flavor, earning its place in our best tasting vanilla protein powder roundup.

This clean whey protein isolate is the way to go for post-workout recovery and to meet your daily protein requirements. 

Key ingredients

• Protein source: whey isolate
• Calories: 120
• Protein: 28 g
• Carbohydrates: 1 g
• Fat: 0 g

3) Rice & Pea Protein Powder – Transparent Labs

Where the vegans at? You didn’t think we’d forgotten about you, did you? 

Rice & Pea Protein Powder by Transparent Labs is the best organic & vegan protein powder without lactose on our list. 

If you need absolutely zero lactose, this is the protein powder for you.

If you’re on a plant-based diet, you might be lacking in the protein department. That’s where products like the Rice & Pea Protein Powder by Transparent Labs come in handy. 

The same goes if you’re lactose intolerant. You can get in all your protein requirements without wondering where the ingredients came from, or whether you’re eating something that doesn’t agree with you. 

Your exercise routine doesn’t need to suffer either. And even better news? There is no added sugar, GMOs, or soy protein. 

Key ingredients

• Protein source: rice protein and pea protein isolate
• Calories: 130
• Protein: 24 g
• Carbohydrates: 3 g
• Fat: 2 g

4) Whey Protein Isolate – Kaged

Whey Protein Isolate by Kaged is the best lactose free option for competitive athletes. Kaged’s protein powder is tested for all banned substances, so you know you can compete without any stress. 

The protein powder goes through an advanced micro-ultrafiltration process that reduces lactose, fats, and cholesterol. It tastes great, even mixed with water, which is why it was included on our list of the best tasting protein powders with water.

Whey Protein Isolate by Kaged specifically uses MicroPure Whey Protein Isolate, which is considered the gold standard for protein quality. It also contains a load of amino acids and six BCAAs to help your muscles recover after a good workout. 

This product does use a sugar alternative, however, so isn’t the best choice for people aiming for a more natural diet. 

Key ingredients

• Protein source: whey protein isolate
• Calories: 110
• Protein: 25 g
• Carbohydrates: 2 g
• Fat: 0 g

5) Egg Protein Powder – Apollon Nutrition

Egg Protein Powder by Apollon Nutrition is the best egg protein powder for teens. It contains absolutely no lactose – a big plus for the lactose intolerant. 

While whey protein powder has long been considered the gold standard, egg protein is often forgotten. It’s one of the best proteins, however, with all the nutrients needed to aid muscle recovery. 

It doesn’t hurt that it tastes really good too. No more bad eggy-tasting protein shakes here!

While this particular protein powder uses a whole egg as a protein source, we also have a list of the best egg white protein powders if that’s your preference.

Key ingredients

• Protein source: egg protein
• Calories: 150
• Protein: 24 g
• Carbohydrates: 4 g
• Fat: 4 g

6) Clear Naked Whey – Naked Nutrition

Clear Naked Whey by Naked Nutrition is the best fruit-flavored protein powder without lactose. It is made with 100% whey protein. A little flavor is added to bring you a great-tasting protein drink. 

It helps you meet your protein needs, build muscle, and is perfect for any time of day. As a bonus, it is super tasty with water! 

You won’t find any additives or artificial sweeteners here either.

However, this powder only has around 15 g per 19 g serving, so it’s best to use it alongside a high-protein diet. 

Key ingredients

• Protein source: whey protein isolate
• Calories: 70
• Protein: 15 g
• Carbohydrates: 3 g
• Fat: 0 g

7) Pea Protein Isolate – Bulk Supplements

Pea Protein Isolate – Bulk Supplements is the best value pea protein powder. It is the perfect option for vegetarians, vegans, and lactose-intolerant people wanting to avoid animal by-products. 

The protein comes in this supplement comes from the Pisum Sativum pea, and helps with muscle recovery, supporting them throughout your workout.

Plus, it’s gluten-free, which is always a plus. 

Key ingredients

• Protein source: pea protein isolate
• Calories: 110
• Protein: 21 g
• Carbohydrates: 2 g
• Fat: 1 g

How to Identify Lactose-Free Protein Powders

Determine the source of the protein in the supplement

Whey isolate is usually presented as lactose-free. In reality, though, it usually has trace amounts of lactose, so it’s a little more accurate to say it’s 99% lactose-free. For many people, this is enough to avoid many of the downsides of lactose.

If you’re lactose intolerant and want to ensure there’s absolutely zero milk protein (lactose) in protein powders, look at non-dairy sources like peas, rice, beef, bone broth, and eggs.

How to Buy the Best Lactose-free Protein Powder

Flavor

There’s no point in getting lactose-free protein powders that you have to close your nose to drink – even if you suffer from lactose intolerance.

Your protein powders will be a part of your daily ritual, and trust us, if the taste is off-putting, say goodbye to reaching your daily protein intake requirement! 

The great thing about the lactose-free protein powders on our list is that most of them come in various flavors. So, you can enjoy your protein powders rather than dreading them. 

Whether you’re into chocolate or fruity flavors, the sky’s the limit. 

Gone are the days of whey protein powders tasting like blended bread, and we couldn’t be happier!

Know your goals

How many extra grams of protein do you want to consume?

The amount of protein you need varies depending on your goals. If you’re looking to lose weight, the amount you’ll need will be different than if you’re bodybuilding. 

It’s best to speak with a trainer or dietician who can help you along. Alternatively, you can do your own research, but there are many factors to keep in mind. 

Limit added sugar (unless you don’t care – it’s up to you)

Look, there’s nothing inherently wrong with sugar. We actually need it for our bodies to function. However, this doesn’t mean your protein powders should be full of it. 

Some protein powders use sugar to improve the taste, which is fine. Whey Protein Isolate (Grass-Fed) by Transparent Labs uses 1 g of sugar in its Cinnamon Toast flavor, for example. We know that sugar isn’t coming from an artificial source, and the amount won’t make a nutritional difference besides the taste.  

If you don’t care about sugar, then, by all means, go for it. If you’re on a weight loss or wellness journey, though, limit your sugar intake to avoid extra calories. 

Amino acid profile

Keep an eye on the labels for lactose-free protein powders. There shouldn’t be much happening in the additional ingredients section. 

If you see a bunch of essential amino acids, it’s worth taking a closer look. Protein powders should contain… well… protein. 

This isn’t a pre-workout mix; it’s a protein supplement. 

Quick tip:

Avoid companies that engage in “protein spiking,” where additional essential amino acids are used to “inflate” the product’s protein content. This is technically possible, but it’s not the right kind of protein to help you build muscle.

If you see these ingredients included in the “other ingredients” section of the supplement facts, choose another product: 

• Glycine
• Arginine
• Glutamine
• Creatine

None of the products on our list engage in protein spiking.

If you want, here’s deep information on assessing protein quality. It can get a little technical though, so just bear that in mind.

A good rule of thumb is to ask: does this protein powder disclose its amino acid profile? If they do, it’s a good sign. If they don’t, it’s not necessarily bad, but take a closer look before you buy it.

Benefits of Choosing Lactose-Free Protein Powders

Easier to digest

Milk protein is one of those things that many people struggle to digest. Even if it is a tiny trace, consuming any amount of dairy can trigger mild symptoms of lactose intolerance. In fact, about 60% of humans are somewhat lactose intolerant.

So, it’s no surprise that lactose-free protein powder is easier to digest than regular protein powder. 

Less likely to cause gas and bloating

Lactose intolerance comes with a range of not-so-nice symptoms. One of the main ones is gas and bloating. Have you ever tried to get through a workout feeling like you’re going to explode? It’s not fun. 

Why not skip the nasty symptoms and go with a lactose-free protein powder from the start? 

Convenience

Newcomers to the workout game are often deterred by their fear of mixing workout supplements. Can you blame them? Just walk into a nutrition store, and you’re faced with hundreds of products, all promising the best results. 

The good news? You don’t have to be scared of it. 

Lactose-free protein powders are already mixed and ready to use. Say goodbye to your fear of standing in your kitchen with 50 tubs of ingredients. 

Easy to make

You don’t need a whole bunch of measuring cups and large pots of product. Lactose-free protein powders come in a pre-mix that you simply add to water. 

You know the exact macros of what you’re consuming

One of the best parts of using a pre-mix is that the label should tell you everything you need to know. 

That’s one of the most significant identifiers of a solid and trustworthy product. No company with a good reputation will leave any room to guess what you’re consuming. 

It’s all about being transparent and giving customers the choice to decide whether they stick with the product or use something else. 

A protein powder’s ingredient label should have all the ingredients. There should also be a nutritional guide on what you’re getting out of it, including the amount of fiber, cholesterol, and sodium per serving.

This is one of the main reasons why Transparent Labs is at the top of our list. The brand uses the cleanest ingredients and prides itself on providing customers with detailed information about the products. 

Rest assured: you won’t find any hidden ingredients or fillers in this protein shake. 

Knowing the exact macros is also helpful if you’re on a weight loss journey. Counting calories can be a nightmare, so it’s always beneficial to have a precise number on the label. 

Additionally, lactose-free protein powders generally have fewer carbs than others, because they aren’t made with massive amounts of wheat. 

Rice alternatives can have more carbs, however – something to watch for if you want to lose weight. 

Protein Consumption Tips

There may be small advantages to drinking protein shakes in the first hour before or after working out, but do not stress over this.

A meta-analysis examining the effect of consuming protein at different times found no significant impact on strength or hypertrophy outcomes. The study examined groups that consumed protein either an hour before or after working out and groups that consumed protein outside this time frame.

In short: just focus on enough consuming protein each day.

Using a macro tracker can help with monitoring your weight and calorie intake. This will aid in tracking your Total Daily Energy Expenditure, or TDEE.

Calculate your TDEE and aim to eat around 300-500 calories more every day to put on weight sustainably.

You want to aim for about 0.7 grams of protein per pound of lean body mass. Your lean body mass refers to your body weight minus fat (e.g. a person who weighs 100 pounds and has 15% body fat has 85 pounds of lean body mass, or 100 – (100*15%).

If you’re really trying to bulk up, take protein powder with 16 oz of whole milk to add 300 calories and 16 grams of protein per serving.

Extra bulking tip: Easy ways to add calories to any protein shake are to add butter, coconut oil, or raw honey. Almond or peanut butter is also great when you want to gain mass.

You can ignore this if you’re mainly looking to build lean muscle, not necessarily gain weight in general.

If you’re trying to boost your protein intake without a ton of extra calories, 16 oz of skim milk is a great choice for a protein powder mixer.

What to Look For in a Good Lactose-Free Protein Powder

Good qualities to look for

• Whey isolate: If the protein source is whey, make sure it’s whey isolate. This has 99% of the lactose removed.
• Good whey alternatives: If being 99% lactose-free isn’t enough, find a protein powder made from a dairy-free source like peas, rice, beef, or eggs.
• Enough protein: Look for products that have at least 20 grams of protein per serving. There’s not much point in going with anything less. A protein powder is there to help you reach your daily goals after all!
• Flavors: Tasty flavors are a plus (you have to consume protein powder regularly so it helps if it tastes good).
• High-quality ingredients: Your protein powder should have disclosed protein sources (whey protein isolate, grass-fed protein, or WPC80, for example).
• Meets your personal calorie goals: Your lactose-free protein powder should meet your needs; don’t force a shake down just for the sake of it. 

Poor qualities to look out for

• Not enough protein: This should go without saying. A lactose-free protein powder with less than 20 g of protein per serving means you need additional protein supplements to reach your desired protein goal. Protein powder should focus on protein; added essential amino acids and other ingredients should come second. 
• Lots of sugar: Anything over a few grams of sugar per serving should raise eyebrows. You’re using protein powder as a supplement, not a way to get a sugar high. A little here and there is fine for flavoring, but it shouldn’t be over the top. 
• Non-specific labels: One of the fastest ways to tell if a lactose-free protein powder is the real deal is to look at the label. It should go into detail about what is included and what benefits you can expect. 

Prerequisites/Precautions for Using Lactose-Free Protein

Generally, using whey protein powder is totally safe for adults and children. However, it is all dependent on how you take it. 

Always stick to the recommended serving size. Overdoing whey protein powder might cause:

• Nausea
• Bloating
• Headache
• Diarrhea
• Acne

Our advice is to start off slowly; you can always build up your tolerance and go from there. Taking more than what’s recommended from the get-go won’t improve your endurance or make you stronger. 

Whey protein powders may also interact with certain antibiotics. We recommend telling your healthcare provider about any medications or supplements you take. 

For all the soon-to-be mamas, there isn’t enough reliable scientific evidence for us to say whether or not taking whey protein supplements is safe. It’s always best to chat with your doctor before trying anything new with your diet. 

FAQs

Our Final Thoughts

There is a lot to consider when selecting the right lactose-free protein powder. Are you looking for something totally lactose-free or is something with trace ok? And how much protein do you need to take? Scroll back up to refresh your memory.

At the top of our list for the best lactose-free protein powder is Whey Protein Isolate (Grass-Fed) by Transparent Labs. It’s clean, well-studied, and made specifically to help you get the protein you need safely and in a controlled way. 

Our runner-up is the Rice & Pea Protein Powder by Transparent Labs. It has no animal by-products, making it 100% safe for those with lactose intolerance and vegans. 

We genuinely trust Transparent Labs as a brand. They are all about being upfront and honest with customers, which is why they feature in many of our reviews. Let’s be honest; you can’t go wrong with transparency. tr

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.